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Hey fitness nerds!

Thank you all 83,905 of you!

A lot of you asked me if it is possible to build muscle and lose fat at home.

I used to think you needed a fancy gym membership and expensive equipment.

But during lockdown, I discovered something interesting about bodyweight exercises.

Read 🔽 below! 

💪 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Can you lose weight by doing exercises at home?

• Article Explained Simple: Mind-Expanding Effects of Psilocybin

• 3 Foods That Aren't as Healthy as You Think

• High Protein Cold Pasta Recipe with Harissa

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Can you lose weight by doing exercises at home?

Body weight exercises are incredibly effective for weight loss. I've seen clients lose significant weight through simple home workouts. The key is consistency and proper form.

Take the humble burpee. This full-body exercise burns around 10 calories per minute. That's more than running. A typical burpee workout might include 10 sets of 10 burpees, with 30 seconds rest between sets. This burns roughly 100 calories in just 15 minutes.

Body weight exercises also build muscle. Push-ups, squats, and planks target multiple muscle groups simultaneously. This increases your metabolic rate, helping you burn more calories even when resting.

Home workouts offer flexibility. You can exercise any time, without commuting to a gym. This removes a common barrier to consistent exercise.

Many of my clients find they work out more regularly once they start training at home.

The progressive overload principle still applies at home. As exercises become easier, increase repetitions or try more challenging variations. For example, move from regular push-ups to diamond push-ups or decline push-ups.

Circuit training is particularly effective for home workouts.

A basic circuit might include:

• 20 squats

• 15 push-ups

• 30 mountain climbers

• 20 lunges per leg

• 30-second plank

Repeat this circuit 3-5 times, resting 1-2 minutes between rounds. This provides both strength training and cardiovascular benefits.

Home workouts also improve functional fitness. These movements mirror daily activities, making everyday tasks easier. They enhance balance, coordination, and flexibility.

Remember to maintain proper form. Record yourself occasionally to check your technique. Poor form not only reduces effectiveness but can also lead to injury

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3 Foods That Aren't as Healthy as You Think

These are three unhealthy food items that will surprise you:

1. Store-bought Smoothies
   
   They often contain more sugar than a can of soda.
   
   Most commercial varieties pack over 50 grams of sugar per bottle.
   
   The fruit juice base and added sweeteners make these drinks more like dessert than healthy food.
   

2. Granola
   
   Granola seems healthy but typically contains lots of hidden sugars and oils.
   
   A single cup can have over 500 calories.
   
   The roasting process often involves coating the oats in sugar and vegetable oils, creating a calorie-dense food that's easy to overeat.
   

3. Veggie Chips
   
   Veggie chips aren't much better than regular potato chips.
   
   They're usually made from potato starch with small amounts of vegetable powder for color.
   
   Most contain the same calories and fat as traditional chips, with minimal nutritional benefits.
   

These foods can still fit into a healthy diet. The key is understanding their true nutritional value and consuming them in moderation.

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High Protein Cold Pasta Recipe with Harissa (makes 4 servings)

This recipe combines Mediterranean flavours with high protein content.

The yoghurt adds creaminess while keeping calories low, and sun-dried tomatoes bring intense flavour without adding bulk.

I discovered this combination during a hot summer when I wanted something refreshing yet satisfying.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 380 kcal

• Protein: 28 g

• Carbohydrates: 45 g

• Sugars: 6 g

• Fat: 12 g

The Ingredients

• 400g whole wheat pasta (4 cups)

• 300g Greek yoghurt (1.5 cups)

• 200g sun-dried tomatoes, chopped (1 cup)

• 2 tablespoons harissa paste

• 2 cloves garlic, minced

• 2 tablespoons olive oil

• 60g grated Parmesan cheese (1/2 cup)

• 200g cherry tomatoes, halved (1 cup)

• Fresh basil leaves

• Salt and pepper to taste

• Optional: red pepper flakes for extra heat

The Instructions

• Cook the Pasta: Bring a large pot of salted water to boil. Cook the whole wheat pasta according to package instructions until al dente. Drain and rinse with cold water to stop the cooking process. Set aside to cool completely.

• Prepare the Sauce: In a large bowl, combine Greek yogurt, harissa paste, minced garlic, and one tablespoon olive oil. Mix well until smooth and creamy. Season with salt and pepper to taste.

• Combine Ingredients: Add the cooled pasta to the yogurt mixture. Toss gently until the pasta is well coated with the sauce.

• Add the sun-dried tomatoes, cherry tomatoes, and half of the Parmesan cheese.

• Mix carefully to distribute ingredients evenly.

• Finish and Serve: Drizzle with remaining olive oil. Top with remaining Parmesan cheese and torn basil leaves.

Chill for at least 30 minutes before serving to allow flavours to meld. The pasta can be stored in an airtight container in the refrigerator for up to 3 days.

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